CrossFit

A: Running Clock

4 Rounds

Min 1 10 Deadlift
Min 2 10 Bench Press
Min 3 Rest

*Aim to stay at the same weight across all sets.
*Aim for a 2.5-5kg increase each week for next 4 weeks

B: 4:00 AMRAP

10 Power Snatch 35/25kg
10 Burpees over Bars
2:00 Rest

4:00 AMRAP
10 Power Snatch 42.5/30kg
10 Burpees over Bars
2:00 Rest

4:00 AMRAP
10 Power Snatch 60/42.5kg
10 Burpees over Bars

CrossFit Teens

A: 5:00 AMRAP

5 attempts to get max UB set of Ring Dips
Rest 3:00

Regressions:
Push-ups

B: 10 Rounds for time (20:00 Cap)

Every 2:00
10 Dual DB Power Cleans 15/10kg
10 Dual DB Thrusters 15/10kg
10 Burpees

C: Dual DB Front Squats

4 x 20; Rest 1:30

Engine

A: 4:00 AMRAP

4 Rounds
20/15 Cal Assault
In remaining time Max PC & PJ 60/42.5kg

B: 4 Rounds

1:00 at each station
Deadball Slams 25/15kg
Row for Calories
Box Jumps 24/20″
Burpees
Double Unders
Rest

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